Df 185, 5 min splits, rpm don’t go over 60,

Df 70, rpm 80,

Df 40. Cool-down

Df 75, rpm 70, easy day, try to keep hr around 100,

Df 40. Cool-down

Df 70, rpm 75, pace around 2-15, easy day.

Df 40, cool-down

Df 80, 5 min splits, rpm warmup 65, then 70. Another easy day.

Df 42, cool-down

Df 90, 5 min splits, rpm 65 and 70, easy steps,

Df 70, rpm 70, easy day.

Df 100, 10 minute splits, rpm warmup 60, then 65, try to keep hr under 110, cold morning.

Df 40, cool-down

Df 120, 32000 mts, 2000 mt splits, rpm 65 and 70. Try for even steps on the workout graph.

Df 80, warmup

Df 40, spin down

Df 90, rpm 70.

Df 140, rpm keep under 65,

Df 180, rpm 60, power ride.

Df 90, rpm 70, warmup , back home from my travels

Df 70, sr keep under 30, easy day on the Gold Coast.

Df 90, 2 minute splits, ladder up and down, up on the Gold Coast, just ticking over in Paula’s gym

Df 90, warmup

Workout up on the Gold Coast, easy df 80, sr 28.